hey guys welcome to yoga with Adriene I'm Adriene and today we have a sequence for anxiety so this practice is awesome for when you're feeling stressed out or maybe you're feeling a little anxious maybe a little panic attack E or you just need to move from the darkness into the light hop on the mat and let's get started alright let's begin in a nice comfortable seat sit up nice and tall and arrive here now you've started the video you're here the hard part is over let's begin with the breath inhale as you breathe in draw the shoulders up to the ears as you breathe out draw the shoulders down away from the ear good as you breathe in squeeze and lift and as you breathe out drop create space couple more times inhale find what it feels good here and exhale create space one more time inhale squeeze to the max and exhale create space awesome take your right ear over your right shoulder breathe ground down through the elbows lift it back to Center and to the other side left ear over left shoulder draw down through the elbows create bringing it back to Center and we're going to come into a little mudra here as we prepare for alternate nostril breathing so this is my number one if you don't have time for the whole video at least have time for this pranayama technique which I really do think is like a magic elixir for those for when I'm feeling anxious if you ever feel like you are kind of panic attack moment or anything like that you just need to be stress balanced out this is the one for you my friends so we're going to take the kind of hang loose sign here it's kind of like this and we're just going to bring it to the ring finger and the thumb so you bring the two peace fingers in or if that's difficult for you you can also do your middle finger and your thumb so we have your thumb and an extra finger here and we have a whole video on alternate nostril breathing so if you're new to this and you want to go ahead and learn the technique first you can pause it and click on that open it up in another window and it's really lovely but to honor your time we're just going to hop right in and so you can practice this regularly so someone's going to come to the right nostril we sit up nice and tall and breathe in through the left nostril keep the shoulders relaxed as you pause at the top we switch covering the left nostril breathing out through the right nostril inhale in through the right nostril always holding pausing at the top to switch exhale out through the left nostril inhale in alternating at the top exhale in hell and alternating at the top exhale keep it going i sneezy smooth breaths again alternating at the top after a little bit of experiment you find a rhythm that works good for you a hand mudra that works good for you uneven and out here really commit then gently release both hands down take a deep breath in through both nostrils and out through both nostrils slowly open the eyes amazing and notice how you feel great from here we're going to move on to all fours but take this sense whatever the breath did to you maybe nothing but just take take one thing and add it on right so we're staying present in the moment but we're kind of allowing yourself to change the course of things right trying to let go of the stress the anxiety in the body that breaths so lovely for the nervous system so keep it soft and easy as you come to all fours here my sweet friends be kind to yourself and we'll move into a little cat-cow should feel awesome we've already connected the brain and the breath and the alternate nostril breathing nadi shodhana it's a purifying breath so keep nice long smooth deep breaths here as you now begin to integrate the spine which is also connected to the brain so when the brain is a mess it is so beneficial to do spinal work even something as simple and delicious as cat-cow awesome from here I'm going to curl the toes under walk the palms slightly forward nice and easy inhale in on an exhale lift the hips downward-facing dog so connect to your strength here but keep a softness press into the palms take care of the wrist bend the knees inhale in exhale lowering back down hmmm awesome press into the tops of the feet walk the wrists back underneath the shoulders then inhale keep the right palm where it is here and we're going to open the left fingertips out so just go as far as you can before you feel a pinch in the back body opening inhale exhale left palm down right fingertips reach up so it might not be all the way here is what I'm trying to say it might just be here even here as you inhale open up through the chest exhale again to the left inhale press away from your yoga mat exhale press into the tops of the feet and inhale and one more time long in the neck synchronizing with the breath mmm super awesome alright walk the knees together take a child's pose here go ahead and keep the fingertips reaching out long though so stretching through the side body these are together though and we bow the forehead rest your heart slowly we're going to walk the palms over towards the right excuse-me left edge of your mat and the right hand is going to come over to kiss the left hand so maybe they come one on top of each other breathe into the right shoulder the right side body pull back gently with the right hip crease and breathe deeply and now through Center and to the right right palm to the right edge of your mat left palm comes and hops on top of the right and we breathe here for head grounding down reaching down stick with your breath my friends I know the mind is powerful but so is your breath so come back to Center inhale lifts you up exhale curl the toes under downward facing dog okay time for a cleanser we need it inhale in through the nose exhale out through the mouth inhale in through the nose exhale out through the mouth one more don't be shy beauty of home practice Lions breath great drop the left heel lift the right leg up high inhale exhale step it up into a nice low lunge prepping for warrior two take your time getting there we'll pivot on the back foot keep the front knee bent when you're ready rise up strong find strong footing here to a super important that you ground through all four corners of the feet press into the knife edge of that back foot and charge the left inner thigh reach the right fingertips really reach left fingertips back really reach breathe deep here send energy out in all directions left to right down to the earth and lift and lengthen up through the crown big breath in here big breath out draw your shoulders down pull the pinkies back great then keep the front knee bent here for now as you reach the right fingertips forward up and back peaceful warrior here keep the front knee bent now hug the lower ribs in just a hair signage and then we're going to inhale straighten the leg front leg exhale Bend inhale reach exhale Bend one more inhale reach exhale Bend this time continue the journey all the way down extended side angle right fingertips to the earth left fingertips towards the sky you can also be here on the top of the thigh breathe deep inhale in long exhale out inhale and exhale stick with your breath one more time inhale in and exhale bringing the left fingertips down we'll pivot back to our lunge plant the palms step it back to plank you can move through vinyasa here if you like or send it straight to downward facing dog melt your heart back send your hips up high press into the palms especially the index finger and thumb then we'll drop the right heel down and inhale lift the left leg up exhale step it up into your lunge warrior two so take a second getting there all right it's really about the sensations today and about the journey and so take your time as you arrive you're strong grounded beautiful warrior two so little work on the feet goes a long way then connect to the energetic body tailbone down front body lives reach both directions up ground down big breath in so good for the body here full body experience energy radiating then keep the front knee bent my friends best you can and send the left fingertips forward up and back as you can see my right hand is coming around it can stand the small the back here or reach around to the top of the left hip crease keep the front knee bent as you inhale and exhale now here we go inhale straightening through the front leg inhale extend energy out through the left fingertips exhale sink deep stay strong in your back leg inhale extend and exhale sink deep whoo nice you got it inhale one last time and exhale continue this journey melted all the way down into your extended side angle lean back everyone remember we can always be here big breaths strong connection to the earth one more breath here you got it then slowly right fingertips float down to meet the left we come back to our lunge we plant the palms again you can move through a vinyasa here or you can send it straight to downward facing dog in down dog back to that cleansing breath take a big inhale in through the nostrils and exhale out through the mouth great drop the left heel lift the right leg up high this time come to warrior one nice and strong reach the fingertips up high press into the outer edge of the back foot then inhale look up exhale ring the fingertips down stay strong in your front leg hug energy into the midline here for stability let's step back a little bit here so draw the knuckles down and away and as you inhale in find that lift in the heart extension through the crown as you exhale lift your left heel up stay soft and vent in the front knee and we're going to play with a little warrior three so you might just come to here big toe on the earth keep your focus out in front neck nice and long inhale in exhale maybe you begin to lift through the left inner thigh maybe you come to here right away or maybe again you're growing this and so we keep big toe on the earth stay connected ah the mind begins to clear we begin to focus on the sensations of the body as you lift through the left inner thigh you can stay here you can release with control to airplane arms or maybe you take the fingertips all the way forward wherever you are full body experience breathe deep and then slowly make your way back to warrior one inhale and smile exhale let it go back to the lunge optional vinyasa here take it or leave it into downward facing dog beautiful drop the right heel lift the left leg up high inhale exhale stepping through find warrior one take your time strong legs when you're ready reach the fingertips up high ground down to the shoulders connect to the sensations in the body today stay present inhale in exhale rain it down interlace this time maybe opposite them on top to the one that feels kind of weird and Knuckles draw down in a way as we open the heart welcome that heat that aliveness that's starting to maybe glisten on your forehead or your lip stay strong and ground it to the earth you got this inhale look up on an exhale begin to slowly stay bent on the front leg lifts on to the right big toe again maybe this is your pose today yes working on balance stability I'm here I love myself I got this and maybe we take it a step further by softening through the back knee I'm beginning to lift up maybe even further maybe even further lifting up through the right inner thigh if you are lifted finding extension through the crown wherever you are focus on your breath the sensations in your body clear your mind of any yes you have any anxiety any worry focus on connecting to your strengths right here right now so even if you fall you come back come back to the practice come back to the midline maybe you release the fingertips with control so resist the slingshot effect and find airplane arms and maybe you reach it forward nice strong breaths everyone wherever you are be there fully with your breath and slowly take your practice back to warrior one inhale look up exhale shake it off take it all the way back down last chance for a vinyasa feel free to take it or leave it moving through a heart opener if it feels good and then we'll all make our way to extended Child's Pose bring the big toes together melt the heart back bring the palms together and then up and over the head gently crawl the elbows forward a hair stretch through the side body in the shoulder take a deep breath in and exhale let everything go surrender here pranaam bring it into the back body close your eyes just take a second to bow to the big picture to surrender to that which is out of your control to connect to a little sense of peace and love within slowly we'll drop the fingertips back to the match plant the palms and nice and easy rise up walk the knees into the center carefully cross the ankles and use your fingertips to help guide yourself all the way back to a seat and we'll extend the legs out long heels in line with the hips and if you're a little bit tight in the hips in the lower lower body we can maybe lift the hips up on a blanket or a block here if that feels good and then we'll inhale reach towards the sky ground down through the tops of the thighs and then exhale reaching forward so this will look a little different for everyone it might be here for you keeping the neck and the spine nice and long it might be here it might be here so find your forward fold again very helpful to lift the hips up a little bit here eventually find a sense of surrender here again rounding through the spine eventually the neck stretching nice and yummy here's you bow the head and bend the knees as generously as you need to here no need to kind of hit this perfect little yoga shape today to store any day for that matter matter but find what feels good find the layer of breath and then slowly well release we come to lie flat on the back when you arrive huh go ahead and hug the knees into the chest and then release the left foot to the ground and the right leg up high cross the right ankle over the left interlace the fingertips behind the back of the left thigh and then bring your left foot on to an imaginary wall here so press up against a long flex and we'll be into squeeze and pull breathing deep you're in a little reclined one-legged pigeon neck is nice and long so your chin is lifted so you can tuck it in a little bit breathing deep here hmm great then send the left leg up high a little hamstring bonus here one more breath and then nice and easy with control right so again this the slingshot effect with control send the left right leg out to meet the left and then I'm going to reach both fingertips towards the outer edges and a pulse here keep the shoulders relaxed palms facing each other tailbone scooping up towards the sky oh my god creaky old floor oh my god we have a creaky floor here yay everything's in alignment see sometimes when you move it just takes a while right take it to the left pulse that's for the all the ywa members who've been with me for a while and to the right here we go miss that creaky old floor but we have one here oh my gosh in the back to Center five four three two and release yay you never know when you're going to make new discoveries right foot to the ground left leg up high crossing the left ankle over the right interlace who'da thought a creaky floor could bring so much joy to someone okay chin parallel to the ceiling flex your right foot so chances are you know the shape right but the feet just kind of had to hang dead light so keep a little aliveness here and then squeeze again tuck your chin into your chest and then creaky old floor aside I need you to close your eyes and I would like to invite you to feel supported your spine supported here the weight of your body supported by the earth keep breathing then extend that right leg up great slowly unravel left foot joining the right this time we interlace the fingertips behind the head inhale in exhale lift the head the neck the shoulders press into the heels inhale lower exhale lift inhale lower exhale lift keep the elbows wide keep it going inhale lower exhale lift extend the thumbs nice little neck hammock here and three more scooping the tailbone up then last one you got it and really soup de baddha konasana ah we lit the fire in our belly after all shimmy the shoulders underneath the heart here if you give your little belly a pet in here lots of love in exhale close your eyes begin to allow your breath to return back to a natural rhythm here and then when you're ready we'll peel the arms out wide and slide the legs out long allow your body to grow heavy even if you don't have time for a long shavasana take a second here to let the body settle and rest to allow the nutrients of your practice to seep in to settle in to notice how you feel and slowly draw the palms together bring them to your third eye when we seal the deal by saying namaste which is honoring the best and most beautiful version of ourselves seeing that honoring that in oneself and then also in others take good care of my friends choose the light let it go and namaste you